Box Brief
New Outdoor Training Space in Downtown Ardmore!
Tuesday | Thursday, 5:30p and 6:30p
Saturday, 8:00a
Weekly Giveaway: WIN AN EXCLUSIVE CFML SUNHAT!
WELCOME Coach Kelli Fitzpatrick to the CrossFit Main Line Team!
CROSSFIT
STRENGTH
Overhead Squat Complex
Power Snatch – Tempo Overhead Squat
EMOM 10
1x Complex
Tempo: 5-5-5
CONDITIONING
“Empty Calories”
27-21-15-9:
Row Calories
Overhead Squats
VIRTUAL WOD
STRENGTH
Single Arm DB Overhead Squat Complex
Power Snatch – Tempo Overhead Squat
EMOM 10
1x Complex
Tempo: 5-5-5
CONDITIONING
“Empty Calories”
For Time:
75 Double Unders
27 Double Dumbbell Front Squats
75 Double Unders
21 Double Dumbbell Front Squats
75 Double Unders
15 Double Dumbbell Front Squats
75 Double Unders
9 Double Dumbbell Front Squats
WHITEBOARD BRIEF
The intended time range for this shorter piece is between 6-10 minutes
This workout is very front loaded, with 96 of the 144 total reps happening in the rounds of 27 and 21
With 2/3 of the work happening early on, this portion of the workout matters a lot
Look to put a big efforts towards these opening two sets knowing there are very few reps in the final two sets
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